Nervous System Reset: A 4-7-8 Breathing Practice

Feeling anxious, overwhelmed, or caught in a cycle of racing thoughts?
This short guided practice uses the proven 4-7-8 breathing technique to help calm the body, regulate the nervous system, and create a sense of steadiness in the present moment. Together we'll move through several rounds of intentional breathing, allowing longer exhales to encourage relaxation and release tension. This practice offers a simple way to reconnect with calm.
Take a few minutes. Breathe. Reset.
In Light, Ade
Music: ajBreath Between Notes

Transcript

Hello, Beautiful soul. And welcome to the Nervous System Reset. If you found yourself feeling a little anxious, Dysregulated. Or just overwhelmed. You're not alone. Many of us have these feelings emerge during the day. Whether you're navigating a stressful situation. Caught up in racing thoughts. Or just simply feeling overloaded. It doesn't matter what brought you here. I am just glad that you decided to take a few moments. For yourself. I invite you to join me for a few minutes and let's just breathe together. A breathing technique that's really helpful with reducing anxiety. Is the four, Seven, Eight count breath. We inhale through our nose for four counts, Hold for seven counts, And then exhale through the mouth for eight counts. Now I realize that may seem like a long time to hold and to exhale. But research suggests that longer exhales can help activate the body's relaxation response and support nervous system regulation. I invite you to just do the best that you can. If it feels hard. Do what you are able to do right now and work up to the longer counts. The goal is to reduce anxiety. So don't let the practice itself cause any extra stress. Slow and easy is the key. So let's begin. Inhale through the nose for 4. Too. One. Hold for 7, 6, 5, 4, 3, 2, 1 and exhale through your mouth. For age. 7 Fuck. Bye. Four. To. And inhale for four. 3. Or wine. Hold for 7. Sick Bye. So long, Bye. Three, Two, One. 1 and exhale for 8, 7, 6, 5, 4, 3, 2, 1 and again inhale for 4, Hold for 7. And exhale for 8. Perfect. Now, Let yourself just breathe naturally. Notice how you feel in your body. And with each exhale. Let yourself continue to release the stress, Worry, Or concern. Know that in this moment. All is well. You are able. You are capable. And you deserve all the good things coming your way. All the beautiful connections. All of the success. And all of the love. So let's do three more rounds of our counted breathing together. But first, Just take a deep breath in. Filling your belly. Fill your belly some more. And thanks. Releasing any remaining stress. Worrying. What could it say? You've got this. Let's begin. Inhale for four. Hold for 7, 6, 5, 4, 3, 2, 1 and exhale for 8. Seven. Six. Bye. One. Again. Inhale for 4… Hold for 7. And exhale for 8. And once more, Inhale for four. Hold for 7. And exhale for 8. You did it! So sit for a few minutes longer. Collect yourself. Take in some additional deep breaths. Drink some water if available. Be kind and loving to yourself. And when you get back at it, Remember. Our beautiful soul. Who is more than a name. And capable of tackling anything you need to. Feel free to repeat this process. Sometimes it takes a little bit of time to reset. Remember that you are not alone. And have a wonderful day.